4 Back Strengthening Exercises for Men

In today’s video, I will share four back strengthening exercises for men.

Back pain in men and women is different. These are the specific exercises that men should do to help relieve back discomfort and strengthen the back.

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Full Body Roll-up

full-body-roll-up

Full Body Roll-up

Stand with your feet hip-width apart. Bend through the hips and spine into the bottom position with arms hanging. Work your way back up to the upright standing position, trying to move slowly through the vertebrae. We are working on the mobility and movement throughout the whole spine.

Perform one set of 3 reps, and then progress to 5 reps in a slow, controlled movement with light intensity.


#2- Medicine Ball High-to-Low Chop

medicine-ball-high-to-low-chop

Medicine Ball High-to-Low Chop

Stand with your feet hip-width apart, holding the ball in a high position. Bend your knees and bring the ball across your body down to the low position. As you stand back up, reach the ball back up to the high position, then switch sides. We are strengthening the abdominal area, hips and knees as well as working on the proper movement of the body.

Perform one set of 5 reps on each side, progressing to 10 reps on each side in a slow, controlled movement with a quick stop at the end position.


#3 – Bird Dog

bird-dog

Bird Dog

Start in a four-point position, with your hands under your shoulders and knees under your hips. Keep your head, neck, shoulders and back straight. Reach one arm forward and kick the opposite leg backward. Bring your arm and leg back slowly to the starting position. Repeat or alternate the movement. We are working on the core, abdominal area, and muscles that stabilize the shoulders and hips to overcome lower back pain.

Perform 1 set of 5 reps on each side, alternating back and forth in a slow, controlled movement with a good stop at the end position.


#4 – Forearm Plank to Side Plank

forearm-plank-to-side-plank

Forearm Plank to Side Plank

Place your forearms on the ground directly under your shoulders and your head in line with your back. Tighten your abdominal area. From the forearm plank position, move to one side, stretching your arm overhead. Return to the plank forearm position, then perform the side plank to the other side. We are activating and firing up the core muscles as well as stabilizing the muscles in the shoulders and hips to relieve and prevent back pain.

Perform 1 set of 10 movements (forearm-side-forearm positions) in a slow, controlled movement, with a good stop at each of the positions.

Take care!

Rick Kaselj, MS

If you want to eliminate your back discomfort once and for all, then check out the Fix My Back Pain program here.